What is Simultaneous Exercise/Non-Exercise Tracking?

Yesterday was the 11th day on my new diet, and it was a little disappointing to gain .2 kg. However, I am still doing great so far and have lost a little weight overall even on days with no exercise. I have lost .3 kg on the one day that I ran, and that was for only 30 minutes. So whether with or without exercise, this is the most promising that has ever happened since I started doing Pentamize tracking.

It’s too early to say for sure, but this “snacks only” diet seems to probably be the missing element that I have been looking for for 2 years. Yes, I have lost over 60 pounds, but it required too much exercise. I am still 10 days from my typical minimum tracking guideline of 21 days, as any average of less days is too subject to short-term anomalies. No, I am not saying that 21 days is enough to get a scientifically valid result. But it’s enough days to at least assess whether you should abandon a diet or exercise regimen or keep going with it. Based on my 2 years of experience, this plan looks like a keeper. But I’ll track 10 or so more days with this diet before forming a strong opinion.

I am definitely running in the morning, but I will weigh myself before that session to determine whether I would have lost or gained weight without exercise. This kind of tracking (trying to determine results of days with and without exercise at the same time) is not always going to be the most accurate, but it is sometimes the best choice.

I am going to lay out the simple procedure for simultaneous exercise/non-exercise tracking. A good time to use this is when you do not have many break days. You can’t very well track days with no exercise if no such days exist due to the fact that you are working out every day.

There are 3 points of the day that you need to weigh yourself for this tracking:

1. The very beginning of the day;
2. Right before you exercise at the end of the day (this is the non-exercise result);
3. The final weigh-in, which should be right after you exercise (this is the “exercise result”).

The non-exercise results of this kind of tracking can have inaccuracies for at least 2 reasons:

1. If you are weighing in before the 24-hour period is over to give time for exercise at the end of the day, you may be underestimating how much you would have lost with no exercise. However, this would typically be only a .1 kg or so difference.

2. The non-exercise portion can be overestimated if you are exercising on most days. That is because exercise stimulates the body to lose weight throughout the day and perhaps even for longer than a 24-hour period. This isn’t as much of an inaccuracy as it is a metric that is variable. If you don’t exercise at all, you are probably going to lose less on non-exercise days than the days of a person who routinely exercises.

With the understanding that inaccuracies can occur, though, simultaneous tracking can give you a rough idea of how you would have done absent exercise. It’s likely better to rely on non-exercise tracking results taken on break days. But if you have no other choice, simultaneous tracking on days with exercise sessions is an option.

Today, I was up .9 kg at 5:30 p.m. Lately, it has been around .7 kg at the same time. So this is a typical day so far on my new diet. I am about to eat half of a cucumber with some red pepper sauce for the next snack. I will then probably have one more before bedtime.

After the cucumber and red pepper and peeing, I was still only .9 kg up. That looks like a good setup for this 24-hour period as long as I keep the last snack pretty small. Today, that will be the rest of the cucumber with red pepper sauce.

Well, I may be a little too hungry and actually will probably eat one more snack. It will be one pear only if I do, but I have not decided yet.

Actually, I found a fried egg that was left over and decided to eat that. Half a cucumber is really not a filling snack at all.

Before hitting the sack, I was at about 79.7 kg, or 1.4 kg over. While a little higher than recent days, a lot of it was from a cucumber. So this is not bad weight, like a bunch of cake or something could be bad. It’s likely to burn all off soon.

When I woke up, I was down to about 78.6, so the overnight weight loss was good today. It’s pretty much what I expected due to what I was eating last night. Although 78.6 is .3 over, that mark was 4 hours before the last weigh-in of the day. So I am at a pace to lose some weight today or break even with no exercise. However, I plan on running, anyway. I’ll just do it using the kind of simultaneous tracking that I have discussed in this blog. This way, I can get a measure of both on the same day even though it is subject to some level of inaccuracy, as described above.

I went to the bathroom, continued losing weight as the weigh-in approached, and had a huge drop to 78.0 kg. I am going to do the non-exercise weigh-in about 30 minutes early and call it a .3 kg loss. This is a huge day, and I am going to run 90 minutes to make it even better. But regardless of the results after the running session, the .3 loss without exercise is the great news.

My pre-run weight is 78.0 kg. I had a good run, but the result was one of the lowest that I have ever had. Maybe it was because I had already lost a lot of weight before exercising. At any rate, I was down to 77.3 kg, for a run loss of .7 kg (usually around 1.0 kg lately) and a huge daily loss of 1.0 kg.

I can’t imagine things getting much better than this, but tomorrow is also the first day on my new diet after a 90-minute run. We’ll see if my weight goes up more than usual tomorrow. It might be natural for it to go up a little more, but I can’t say one way or another yet.

First 12 Days On New Diet:

Day 1: gained .3 kg
Day 2: lost .2 kg
Day 3: gained .3 kg
Day 4: broke even
Day 5: lost .6 kg
Day 6: gained .1 kg
Day 7: lost .4 kg
Day 8: lost .2 kg
Day 9: gained .1 kg
Day 10: 30 minutes – lost .3 kg (gained .1 kg before exercise)
Day 11: gained .2 kg
Day 12: 90 minutes – lost 1.0 kg (lost .3 kg before the run)
79.0 to 77.3 overall (lost 1.7 kg)

“No Exercise” Days: lost .4 kg – 10 days
Simultaneous “No Exercise” Portion: lost .2 kg – 2 days
Exercise Days: lost 1.3 kg – 2 days
30-min Days: lost .3 kg – 1 day
90-min Days: lost 1.0 kg – 1 day
Day After Exercising: gained .2 kg – 1 day

First Day Following An Exercise Day On New Diet

This is my 11th day on my new diet and the first day where I ran the day before. The reason this is important is because there is a theory that certain amounts of exercise (a combination of duration and intensity) can potentially cause someone to get hungrier than usual and overeat. Since I am just doing medium-intensity jogging, this will hopefully not be a problem for me. But I am going to do my usual hardcore Pentamize tracking to get a real answer instead of guessing or making assumptions.

Results have been beyond my wildest dreams so far. I didn’t expect to even be breaking even at this point, much less down .9 kg. However, today starts a crucial next phase that could be either better or worse. Yesterday, the run allowed me to bank a .3 kg weight loss. But today is the first day that I can start to gauge the impact of exercise since the run was at the end of yesterday’s daily period. It could not have been anything but positive. Today, on the other hand, could potentially be negative if I eat too much.

At 5:30 in the afternoon, I had had about 3 snacks and weighed 78.8 kg. This is comparable to results that I have tracked lately since starting the “snacks only” regimen. However, I think it is important to take the mental approach of assuming that I may not work out in the morning. By keeping this kind of mental approach to diet, I can hopefully avoid overeating. If I assume that I will exercise, it might lead my mind into thinking that it is okay to eat a little more.

I surely have at least 3 more snacks today and will continue to try to keep them small. After a couple more snacks, I was up to 79.0 kg. At 8:30 at night, there is only one more small snack to go. There is a piece of pizza with my name written on it that looks about perfect for today’s last snack. Since I am only .9 kg up now, I will be about 1.1 kg over after that small bit of pizza. It doesn’t seem like running for 30 minutes made me much hungrier, if at all.

Unfortunately, though, my weight didn’t go down much overnight. I was surprisingly at 78.6 with 3 hours to go and 78.4 with about an hour to go to the end of the day. It looks like a weight gain today even though I followed the diet plan. This does happen, so it’s nothing to be alarmed about yet. It’s likely that I will end up breaking even or having a small weight gain on the diet and will have to do a little running to maintain. This is probably the way it should be, anyway. The only real goal here is to reduce exercise, not eliminate it. Nonetheless, it would be nice to break even on this snacks-only diet if it’s possible. I am still under on no-exercise days so far.

I was only able to get down to 78.3 this time. That is a weight gain of .2 kg with no exercise. However, my concern about possible overeating after a workout is alleviated for now despite this poor result. I clearly did not overeat yesterday, so it’s not clear why the weight stuck on like it did.

First 11 Days On New Diet:

Day 1: gained .3 kg
Day 2: lost .2 kg
Day 3: gained .3 kg
Day 4: broke even
Day 5: lost .6 kg
Day 6: gained .1 kg
Day 7: lost .4 kg
Day 8: lost .2 kg
Day 9: gained .1 kg
Day 10: 30 minutes – lost .3 kg (gained .1 kg before exercise)
Day 11: gained .2 kg
79.0 to 78.3 overall (lost .7 kg)

“No Exercise” Days: lost .4 kg – 10 days

Exercise Days: lost .3 kg – 1 day

30-min Days: lost .3 kg – 1 day
no other session durations yet

Day After Exercising: gained .2 kg – 1 day

How 2 Years Of Being Stubborn Stopped Me From Finding The Better Diet

I developed the Pentamize tracking system close to 2 years ago now. There is no exact date because the techniques I use were discovered through testing. I did not decide to write a book and come up with a system. Nope. I gradually developed my system and then determined, with no plan whatsoever at the outset, that I had the makings of a book on my hands. I was actually just trying to lose weight and had not even planned to write anything until I realized that this information could help others.

One of the main things I have learned is to experiment with diet and exercise and track the results of all these experiments to see what works best. While it does take weeks to test new methods (eating habits, exercise routines, and the like), there is no way it should have taken me 2 years to get around to the diet that I have been testing for the past 8 days.

So far, I have lost .7kg in 8 days with no exercise. This is a monumental improvement over break days on my old diet, which saw a weight gain (and sometimes a very large gain) the vast majority of the time. 8 days is too soon to decide whether I have found a winning formula. But the results are so good that it looks highly promising.

What has caused me to wait 2 years to discover this technique? I would say assumptions and stubbornness are to blame.

For the better part of 2 years, I did focus on smaller meals, but often ate a fairly large breakfast. I guess I just assumed that breakfast would be good for me since I have heard that eating a good breakfast is good for you. Never again will I assume anything like that without my own testing. I am not saying this was the major culprit. But for the last 2 years, the meals after breakfast have been pretty small. At least for weight-loss purposes, I am going to avoid a bigger breakfast for now and make every meal a small snack instead of a regular meal.

The other possible factor is that I often ate 4 to 6 small meals before. But eating about 8 snacks is what I have been doing, and it’s working far better. It’s clear from my tracking that I am eating less with 8 small snacks than I was before with 4 to 6 smaller meals.

The real reason for the delay, though, is that was successful with the previous diet. However, a large part of that was extreme amounts of exercise. I don’t mean extreme for a distance runner. But I was running 40 to 50 miles per week for many months.

What I should have done is vary my diet to see if I could reduce the required amount of exercise. Part of the reason is that I refused to ever give up my favorite yogurt and meatballs. I knew that .5 kg of yogurt daily was probably a little too much, and I would sometimes get out of hand with the meatballs and eat close to .4 kg in a day. If these things happen on the same day, it is often too much when adding whatever other food to the mix.

Sometimes, though, you need a clear idea in your head before you are ready to test it. In this case, it never specifically crossed my mind to eat 8 small snacks in a day and take a break day at the same time. So lack of knowledge and experience also played a role, not just being stubborn. Making assumptions is related to a lack of knowledge and experience.

I encourage those who are losing weight to experiment with a variety of eating routines and track the results. At least 3 weeks of testing per routine is recommended. And although even that is not enough for scientific conclusions, it is enough to get a rough idea of what you can expect absent any unforeseen changes. You can try to eat 3 meals only and test that on days with and without exercise. You can then move to 5, 8, or even 10 meals. But remember that the meals must be more like snacks as you increase that number.

For each number of meals or snacks (4, 8, etc.), you can also still vary the average amount of food per snack or meal. If you eat 8 full meals, you are probably not understanding the function of eating 8 meals. The idea is to eat small snacks only so that the total eaten in one day is actually less or at least no more than 3 regular meals. If you really want to get hardcore, you can plan out a specific number of calories for each snack. I don’t do this because I like more flexibility. But I do know that I average something like .2 kg per snack. That would work out to roughly 3.3 pounds of food per day.

Today started out okay. I had the typical small breakfast, which is often the hardest part to stick to since there is a natural tendency to be hungry in the morning. I have to struggle a bit with this first meal because I often feel like eating more. And I am also used to eating yogurt, which I have completely removed from my diet now. So far, though, I am adapting pretty well.

At 2:30 p.m., I was still at 78.9 kg. That is a pretty good start and only .5 kg over the daily starting weight. Even at 6 p.m., I was at 79.1, or only .7 kg up on the day. I am amazed at the difference eating snacks only is making. I’ll put it into perspective tomorrow by comparing how much my weight used to increase.

I did go up some after the above update. The max was around 1.2 kg and hovered around 1.0 to 1.1 kg the last time I checked at night. That included water.

I happened to be up at 4 in the morning and had gone down pretty fast to 78.8. It looked like a big day, but my weight slowly dropped after that. I was 78.6 at 8 and then 78.5 about an hour later. It looks like I will more or less be break even today. Regardless, I am still at a good weight loss over 10 days on this dieting technique and with no exercise at all.

In fact, though, I think I will go ahead and run for 30 minutes after doing a normal final weigh-in. Then, I can start to determine whether this plan is feasible with exercise. That is, is it possible that adding exercise will cause me to eat too much compared to not exercising. As unlikely as that sounds, we cannot make assumptions when testing. It’s better to just experiment and get an actual answer instead of guessing.

Today, I finally decided at the end to run for 30 minutes. Before the session, I was at 78.5, for a daily weight gain of .1 kg if not including the run. But after the session, I was at 78.1, for a daily loss of .3 kg. The loss was expected, but the real issue is what is going to happen over the next 24 hours. Will the run affect my diet? Right after, I was a little thirsty but not that hungry. So far, so good. Find out what happens in the next blog post.

First 10 Days On New Diet:

Day 1: gained .3 kg
Day 2: lost .2 kg
Day 3: gained .3 kg
Day 4: broke even
Day 5: lost .6 kg
Day 6: gained .1 kg
Day 7: lost .4 kg
Day 8: lost .2 kg
Day 9: gained .1 kg
Day 10: 30 minutes – lost .3 kg (gained .1 kg before exercise)
79.0 to 78.1 overall (lost .9 kg)

“No Exercise” Days: lost .6 kg – 9 days
Exercise Days: lost .3 kg – 1 day
30-min Days: lost .3 kg – 1 day
no other session durations yet

9 Days Without Exercise And Still Losing; Thoughts On French Fries And Fast Food

At 6 in the evening, my snack plan is going great again today. I am at 79.2 kg, up from 78.3. I am thinking that I need 2 and maybe 3 more snacks today. That will hopefully keep me at a max increase of 1.3 kg or less.

Yesterday, it was about 1.4 and I actually ended up losing .2 kg. So far, it’s too early in this new diet for me to establish a desired max increase. In fact, I might not even set a desired max increase. That has at least the possibility of eating more to get up to the max or to starve when reaching it. Neither one of those scenarios is particularly desirable.

At 8:30, I was surprisingly at 79.1. And I did 2 more small snacks. But the snack weight was cancelled out by going to the head. If I maintain control, this looks like another weight-loss day with no exercise. After eating the last snack for the day, I was at 79.3 at 10:45. That leaves me 1.0 kg over. With 12 hours to go, there is a good chance for another day of weight loss. Regardless, it feels like another good day.

Oops. The reason I stick to the plan is because you cannot predict what will happen overnight. When I woke up at 7:30 in the morning, I was still 78.7 kg. That was a low weight loss overnight of only about .6 kg. It left me with .4 kg more to lose with 2 1/2 hours to go until final weigh-in time.

On one hand, it’s disappointing that I might gain a little today. But on the other hand, it wouldn’t be the surprising because the last 2 days have been so good. That pace was not going to stick. 2 years of Pentamize tracking shows that peaks and valleys are the norm. I would actually be happy if I could just break even without exercise and use exercise to lose a bit when needed.

With one hour to go, I was down to 78.5 kg. Things seem more manageable now. And I am a bit constipated, which probably means I would be doing better if I were “regular.” So a little weight gain is probably perfectly normal today. And even with that, I have a chance to break even.

I almost did break even by hitting a 78.4. That was a small weight gain of .1 kg today, and I did finally go to the bathroom, although it didn’t really help that much.

Results Of 9 Days On New Diet And No Exercise:

Day 1: gained .3 kg
Day 2: lost .2 kg
Day 3: gained .3 kg
Day 4: broke even
Day 5: lost .6 kg
Day 6: gained .1 kg
Day 7: lost .4 kg
Day 8: lost .2 kg
Day 9: gained .1 kg
79.0 to 78.4 overall (lost .6 kg)

Note: There is still no exercise day to compare with these break days. It will be interesting to see if exercise has an effect on my diet. It’s normal to get a little hungrier when you exercise, but the effects will hopefully be minimal. I will start with 30-minute runs only and then adjust if necessary.

I said I was going to talk about french fries. I ate some more today and plan on eating them on a regular basis. As we all know, french fries are associated with fast food, and fast food is implicated as a cause of obesity. I am not saying fast food is good for you. A lot of it is pretty bad stuff. But this seems like an exaggeration to me or at least a gross generality.

First, do obese people eat fast food all the time? Some do, but some don’t. But even if they do, is the problem the fast food in and of itself, or is the amount that they are eating. Fast food is the Bogeyman of obesity. Basically, the mentality is to blame it on that instead of putting the blame squarely where it should be: lack of portion control on a daily basis.

I can eat french fries because I don’t eat very many. It’s one or two small snacks a day of about 20 to 30 french fries.

Now, let’s look at what typically happens when people go and eat fast food. They go get a value meal, super size that meal, eat it all at once, and then eat something again a couple of hours later.

If you want to eat this kind of food, you probably need to split it up over the course of a few hours. Portion control is the issue. If you have to eat it all in one sitting, then you have to consider not eating it to begin with. A lot of these value meals are too big for one meal and certainly too big for one of the snacks that I have been eating on my new diet.

Again, I am not saying fast food is something that you should eat. But if you learn to eat it the right way, it is not nearly as bad as its overall reputation. Whether you are overeating at home or in restaurants, it’s the overeating that is the problem. I have eaten crackers, french fries, and a few other questionable foods over the past 8 days and have LOST .7 kg with no exercise. What you eat is a factor, but how much you eat is a mammoth factor.

Although I have been very successful the past 8 days, I will need to get some exercise in soon. My muscles might get out of shape if I wait too long. A week is probably not too long at all, but it’s getting to be about that time. I also need some exercise days on this new diet to compare to days with no exercise.

Example Of Tracking Exercise And Non-Exercise Days During Same Time Frame

I am probably going to finally run today after taking a week off. So this is a good time to lay out the procedure for comparing exercise and non-exercise days on the same diet. You can do this during the same time period, just not on the same day. For example, if you exercise 3 times a week, you should be comparing the 3 days with exercise with the 3 days without it.

First, it is important not to just exercise, track how much you lost during a session, and assume that you will lose that much extra weight in comparison to a day where you do not exercise at all. For example, let’s say you are breaking even on your diet with no exercise. Then, you go out and run 60 minutes and lose .6 kg. Does this mean you are going to lose .6 kg on average for every day that you run for an hour? Although some may assume that, this is absolutely not true. The reason is that adding exercise can cause changes to your diet, metabolism, and various other things.

In order to get at least close to an accurate comparison (we aren’t trying to win a Nobel Prize here but are trying to get a reasonably close estimate for comparisons), you must track entire full days at a time. Fortunately, it is easy to do this. Just weigh yourself at the beginning and ending of every single 24-hour period and make note of which days had exercise including the type and amount of exercise you did.

To compare, you average the days with exercise and separately average the ones without it. It’s really that simple. You must average the 24-hour results to get anywhere close to accurate.

Note that you can do this on alternating days or sporadic days, such as randomly working out when you feel like it. There is no need to set a specific exercise schedule. However, it is potentially more accurate to work out every day for a while and then take a break for a few days. But this is not necessary to get a reasonable estimate.

Today has been another success on the “snacks only” dieting approach. I maxed out at about 1.4 kg above the starting weight and woke up at 78.5 kg, which was breakeven for the day at that point. But I still had a couple of hours to go before the weigh-in. My final weight was 78.3 kg, so I lost .2 kg.

Results Of 7 Days On New Diet And No Exercise:

Day 1: gained .3 kg
Day 2: lost .2 kg
Day 3: gained .3 kg
Day 4: broke even
Day 5: lost .6 kg
Day 6: gained .1 kg
Day 7: lost .4 kg
Day 8: lost .2 kg
79.0 to 78.3 overall (lost .7 kg)
all 8 days so far are break days

“No-Exercise Day” Results
lost weight on 4 days
gained weight on 3 days
broke even on one day
lost .7 kg overall

“Exercise Day” Results (today is first day)

Well, I changed my mind, so today was not the first day with exercise. I’ll decide later whether to run tomorrow.